BEANS AND SPROUTS, NUTS AND SEEDS
BEANS
Along with cereal grains, legumes—or beans—are among the most widely consumed foods in the world. Beans contain more protein than any other foods in the vegetable kingdom; yet, they have none of the cholesterol found in animal-source protein foods. They complement whole grains well, making high-quality protein that rivals protein from meats and other animal foods. Beans have abundant complex carbohydrates, which we need for energy, and they are an excellent source of cholesterol-lowering soluble fibers. Unlike grains, beans do not go through processing methods by which they are stripped of their nutrition. Thus, you do not need to look for “whole” beans versus “refined” beans; all beans are whole foods.
Beans are available in three forms: dried, canned, and retort-cooked. Whole dried beans of all varieties can typically be found in supermarkets and natural food stores. When buying whole beans, look for intact whole beans that are not scratched, dented, or gnarled. To test a dried bean for quality, bite into it. The bean should crack and shatter. If you only dent the bean, that is an indication that the bean has not been adequately dried.
Canned beans may contain sugar or artificial additives. Check the label of canned beans to make sure that the product you are buying does not contain them. Canned beans should be rinsed prior to cooking.
Retort-cooked beans are a great breakthrough in nutrition for precooked beans. Retort-cooked beans are cooked thoroughly inside the sealed glass bottles in which they are sold; thus, all the nutritional value of the beans remains inside the bottle. Retort-cooked beans are definitely preferred if you are going to buy precooked beans. Nonetheless, check the labels to make sure that the product you are buying does not contain chemical additives.
Cleaning beans is simple. Put dried beans into a pot filled with water and pour off any debris, such as dust, dirt, and camel hair, that may float to the surface of the water. Also sift through dried beans to remove any tiny stones that may be present.
Almost all dried beans should be soaked prior to cooking. Presoak beans in water 3 to 4 times their volume, either by letting them sit overnight or for a minimum of 8 hours, or by bringing them to a boil for 3 minutes and letting them sit for 2 hours off the heat. Strain the beans after soaking, and use fresh water for cooking. If you do not soak beans prior to cooking them, it will take many hours for them to cook thoroughly.
Beans and Gas
Beans have long been known to produce flatulence (intestinal gas) when eaten by humans. This is due to the presence of certain carbohydrates in beans that humans cannot digest. These carbohydrates include raffinose, stachyose, and verbascose, sugars that pass undigested into the lower intestine and are fermented by bacteria, thus producing gas. That’s the bad news. The good news is that you may be able to reduce the gas-producing effects of beans by the above-mentioned method: soaking them, pouring off the soaking water, and cooking the beans thoroughly in fresh water.
Organically Grown Beans
The following organically grown beans are increasingly available in natural food stores. In preparing them, be sure to presoak them, as discussed above, before cooking as detailed here.
Aduki These small, dark red beans are prized by Asian doctors for their alleged medicinal value. They are said to be useful in treating kidney ailments. An excellent protein food, aduki beans are a good source of calcium, phosphorus, potassium, iron, and vitamin A. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 60 minutes or until tender.
Black Turtle This black bean, served in Mexican restaurants from El Paso to Boston, is delicious with melted cheese. Add some hot chilies if you like, and you’ll have a meal that tastes as if it came from south of the border. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 60 minutes or until tender.
Black-eyed Peas Also known as cow-peas, black-eyed peas are popular throughout the southern United States, and are the staple bean of “soul food.” To cook, add 1 cup beans to 4 cups water. Cover and simmer for 60 minutes, or until tender.
Garbanzo Also known as chick-peas, garbanzo beans are a staple food in the Middle East and are used to make hummus, a spread that also contains sesame tahini. Garbanzos are an interesting looking bean and are high in potassium, calcium, iron, and vitamin A. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 80 minutes or until tender.
Great Northern One of several types of white beans, Great Northern beans are used in New York baked beans and in cassoulets. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 40 minutes or until tender.
Kidney Beans In the famous Boston baked beans, these deep red beans are simmered slowly with molasses. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 40 minutes or until tender.
Lentils A member of the pea family, these small, lens-shaped seeds have been found in excavations dating from the Bronze Age. You’ll find green, red, and brown lentils, each somewhat different in flavor. In the Bible, Esau sold his birthright for a bowl of Egyptian red lentils. High in calcium, magnesium, potassium, phosphorus, chlorine, sulfur, and vitamin A, lentils are a nutritional super food. Unlike other beans, lentils do not need to be presoaked. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 20 minutes or until tender. For a delicious variation, add garlic and oil as the lentils cook.
Lima Beans Unjustly accused of having a bad flavor, lima beans are delicious when cooked properly. They have a distinctive flavor and are loaded with potassium, phosphorus, and vitamin A. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 60 minutes or until tender.
Mung Beans These tiny green beans are grown in India, where they are widely used. Delicious with rice and vegetables, mung beans are one of those foods you can eat repeatedly without growing tired of the taste. Sprouted, they are the mainstay of Chinese vegetable dishes and wok cooking. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 60 minutes or until tender.
Navy Beans These big white beans are delicious in soups and stews. To cook, add ½ pound beans to 2½ quarts water. Cover and simmer for 40 minutes or until tender.
Pinto Beans Rich in calcium, potassium, and phosphorus, pinto beans are a favorite from the Southwest, where they are used liberally in chili. They are great with grains, in soups and stews, with vegetables, or by themselves. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 60 minutes or until tender.
Split Peas, Green and Yellow Splits, as they are called, are typically used to make split pea soup. This hearty food is especially welcome on cold days when your body needs something hot and substantial. Split peas do not have to be soaked. To cook, add 1 cup beans to 4 cups water and cook, covered, for 60 minutes or until they are completely soft.
Soybeans Of Chinese origin, the soybean has been a major source of food and oil in China and Japan for thousands of years but was unknown in Europe and America until 1900. The only bean that is a complete protein by itself, soy is the most versatile bean known. With 40 percent protein, soybeans are 20 percent lecithin, which is essential to every cell in the body. Soybeans are used to make tofu, miso, tempeh, and tamari. To cook, add 1 cup beans to 4 cups water. Cover and simmer for 3 hours or until tender.
SPROUTS
Almost everyone is familiar with sprouts, the initial germinated form of all seeds. Mung bean sprouts are common in Chinese and Thai food, and alfalfa sprouts are popular in salads and sandwiches. Fresh sprouts are excellent foods, high in vitamins and live enzymes. Sprouting greatly increases the nutrient value of seeds. Whole soybeans, for example, contain only a trace of vitamin C compared with 13 milligrams of vitamin C per 100 grams of beans when sprouted. This is equivalent to the vitamin C content of tomatoes or lettuce. The thiamine value increases over 300 percent, and the riboflavin content increases over 900 percent.
While any seed that is alive can be sprouted, some sprouts are more commonly available than others. Alfalfa, red clover, mung beans, and radish sprouts are most widely available in natural food stores.
In the market, look for bright, healthy, firm sprouts. Sprouts that are withered, dry, brown, yellow, or slimy should be avoided. It is preferable to buy sprouts in bulk rather than in packages because then you can see what you are buying. Some stores sell sprouts in trays and allow you to pick your own with tongs. If you can find only pre-packaged sprouts, look them over carefully. If you see any slime or yellowing, avoid them. There are few tastes worse than that of a slimy sprout. Store sprouts in an airtight plastic container.
While you can buy a variety of sprouts at the produce counter, you can also grow them at home. The following chart is for growing sprouts by the jar method. Just follow these easy steps:
| SPROUTING CHART | |
| Seed Soaking Time | Amount Harvest Time |
| Alfalfa 6 hours | 1 T per qt, or 3 T per gal 5–7 days |
| Fenugreek 6 hours | 2 T per qt, or 4 T per gal 5–7 days |
| Lentil 6 hours | ¼ jar seed 5–7 days |
| Mung Bean 6 hours | ¼ jar seed 3–4 days |
| Radish 6 hours | 1 T per qt, or 3 T per gal 3–4 days |
| Red Clover 6 hours | 1 T per qt, or 3 T per gal 5–7 days |
| Sunflower 6 hours | ¼ jar seed 1½–2 days |
| Wheat 6 hours | 2 T per qt, or 4 T per gal 3–4 days |
NUTS AND SEEDS
Nuts and seeds are concentrated foods that can make a valuable contribution to a healthy diet. Brimming with vitamins, minerals, protein, and polyunsaturated fats, nuts and seeds are among the most nutritious foods in the world. They are the very core of plant life, containing most of the essential ingredients needed to produce a mature plant. To quote J. I. Rodale, the well-known nutritional authority, “The seed is the crucible wherein the alchemy of life works its magic.”
Seeds and nuts are available raw, roasted, unsalted, salted, chopped, or still in the shell. Their flavors vary greatly, but in general nuts and seeds are somewhat sweet, heavy, and satisfying. Because they are high in oil, they can be ground into “butters” such as peanut butter, almond butter, pistachio butter, and sesame tahini. The high oil content of nuts and seeds also means that they are high in calories and are thus fattening. Some dietary enthusiasts advocate the heavy use of nuts and seeds in the diet, particularly as a replacement for meats and dairy products. Such replacement should be approached judiciously, because nuts and seeds are very high in fat. Lean meats and low-fat or nonfat dairy products should not be completely replaced by high-fat nuts and seeds.
What to Look For
When shopping for nuts and seeds, buy only whole nuts. This does not mean that nuts should be purchased in the shell but that the actual “meat” of the nut should be whole and intact rather than sliced, chopped, or in pieces. Nuts and seeds store well and will keep for several months under refrigeration in a sealed container. When they are sliced or broken in any way, however, their oily flesh is exposed to air, and oxidation occurs. In a relatively short period of time, sometimes as quickly as a couple of days, this produces rancidity. Any rancid food is a toxic food and can cause liver damage.
Most of the time you will not encounter rancid nuts and seeds, but you should know that a rancid nut or seed will have a sharp or bitter taste. Sunflower seeds and cashew nuts are particularly susceptible to rancidity and are often stored poorly. Discard any dark or discolored sunflower seeds. Rancidity is common in cashew pieces, which will have dark edges or spots. If any nut is dark or contains dark gray or black areas, it is most likely rancid and should be avoided. The same is true for any rubbery or moldy nuts.
Purchase unsalted nuts and seeds. You don’t need the extra sodium, and you will discover that these foods have enjoyable, varied flavors that do not require salting. Also check the label of any dryroasted nut or seed product for added salt, sugar, starches, MSG, and preservatives. Avoid these whenever possible; you don’t need the additives.
Although some advocates of the macrobiotic diet claim that nuts and seeds are most digestible when toasted, this claim seems to be unsubstantiated. Toasting appears to have no beneficial effect upon the “digestibility” of nuts and seeds, but it will reduce their vitamin content. High heat always reduces the vitamin value of a food.
Here is a list of some of the nuts and seeds you will find in a natural food store:
Alfalfa Seed Rich in vitamins A, E, D, and K, alfalfa seeds are used primarily for sprouting. The sprouts are delicious in sandwiches, in salads, or as garnishes for soups and entrees.
Almond Often referred to as the “king of nuts,” almonds are grown primarily in California and Spain. The almond is high in potassium, magnesium, and phosphorus, and one-fifth of its weight consists of protein. Almond oil is among the finest and most nutritious of all nut oils, and almond butter is one of the sweetest nut butters (protein 18.6 percent, carbohydrate 19.5 percent, fat 54.2 percent).
Brazil Nut High in potassium, phosphorus, and sulfur, in the shell this is the hardest of all nuts to crack. Brazil nuts are grown in soil that has a high level of naturally occurring radionuclides; thus, the nuts themselves are among the most naturally radioactive of foods. In 1988 National Public Radio reported that 1 dozen Brazil nuts exceeds the safety limit for radiation exposure set by the Occupational Safety and Hazard Administration (protein 14.3 percent, carbohydrate 10.9 percent, fat 66.9 percent).
Cashew The evergreen cashew tree is related to both poison ivy and poison sumac. Indigenous to Central and South America, the cashew is now grown primarily in India. In preparation, the seed of the cashew apple is heated until the outer shell bursts, dispelling the poisonous properties of the seed. The inner shell is then broken, and the kernels are ready to be eaten raw or roasted. The cashew is high in potassium, phosphorus, magnesium, and vitamin A (protein 15 percent, carbohydrate 33 percent, fat 46 percent).
Chestnut (marron) Chestnuts may be eaten raw, boiled, or roasted. Dried chestnuts are often milled into flour and used in making soups, breads, and confections. The dried nuts can be soaked in water and cooked with grains. Chestnuts are low in fat (protein 2.9 percent, carbohydrate 42.1 percent, fat 1.5 percent).
Coconut Fresh or dried coconut has a unique flavor that enhances the taste of salads, curries, desserts, and fruit salads. Recently coconut has acquired a bad reputation for its high saturated fat content. Coconut oil contains more saturated fat than beef lard. Saturated fats are associated with overly high blood cholesterol production (protein 3.5 percent, carbohydrate 23 percent, fat 64.9 percent).
Filbert Also known as hazelnuts, these pea-shaped nuts have a lovely mild flavor and are often cooked with vegetables and grains. They are high in potassium, phosphorus, sulfur, and calcium (protein 12.6 percent, carbohydrate 16.7 percent, fat 62.4 percent).
Flaxseed A mucilaginous (sticky, slippery) food, flaxseeds are laxative in their action. They are rich in nutrients and aid the digestion of heavy fiber foods such as whole grains. Flaxseed meal is often used in baking. Flaxseeds are a source of soluble fibers, which have been shown to lower serum cholesterol levels (protein 22 percent, carbohydrate 16 percent, fat 45 percent).
Hickory Nut An important part of the diet of many Native Americans, hickory nuts are used as a meat substitute because of their high protein value (protein 13.2 percent, carbohydrate 12.8 percent, fat 68.7 percent).
Macadamia Nut The macadamia nut is indigenous to Australia but is now grown commercially in Hawaii. Its subtle, sweet flavor makes it one of the most delicious of all nuts (protein 7.8 percent, carbohydrate 15.9 percent, fat 71.6 percent).
Peanut Despite its name, the peanut is a legume, not a nut. Pound for pound, peanuts have more protein, vitamins, and minerals than beef liver; more fat than heavy cream; and more food energy (calories) than sugar. The protein of the peanut has tissue-building properties equal to those of eggs and milk (protein 26.3 percent, carbohydrate 17.6 percent, fat 48.4 percent).
Pecan The pecan is a member of the hickory family, and its meat looks like that of a walnut. The pecan’s taste, however, is unique. Cultivated mostly in the southeastern United States, pecans are high in phosphorus, potassium, and vitamin A (protein 9.2 percent, carbohydrate 14.6 percent, fat 71.6 percent).
Pine Nut (pignolia) Harvested from the European stone pine, the pine nut is used in Middle Eastern and Italian cooking in particular. Soft, chewy, and sweet, these nuts are delicious in salads or with dried fruits (protein 9.2 percent, carbohydrate 14.6 percent, fat 47.4 percent).
Pistachio Nut A native of the Mediterranean region, the pistachio differs from other nuts in the characteristic green color of its kernel. It has a sweet, mild flavor. Grated pistachios make a lovely garnish for desserts. Oil of pistachio is used in traditional Ayurvedic medicine, the original Hindu system of health practiced widely in India (protein 19.3 percent, carbohydrate 19 percent, fat 63.7 percent).
Pumpkin Seed (pepita) Besides being a tasty snack, pumpkin seeds are an excellent vermifuge: if eaten regularly, they help to dispel intestinal pinworms and other parasites. They are high in phosphorus and vitamin A and are beneficial to the prostate gland (protein 29 percent, carbohydrate 15 percent, fat 46.7 percent).
Sesame Seed High in calcium, potassium, phosphorus, magnesium, and vitamin A, sesame seeds are certainly a super food, reputed to increase endurance and stamina. They are eaten in some cultures in place of milk or cheese because of their exceptionally high calcium content. Per 100 grams, sesame seeds contain 1,125 milligrams (mg.) of calcium, compared with 1,086 mg. in 100 grams of Swiss cheese or 590 mg. per pint of milk. Sesame seed has been highly prized throughout the Middle East for thousands of years and is believed by some to possess magical properties (protein 18.6 percent, carbohydrate 21.6 percent, fat 49.1 percent).
Sunflower Seed A staple food in some regions of Russia, sunflower seeds are high in potassium, phosphorus, silicon, calcium, and vitamin A (protein 24 percent, carbohydrate 19.9 percent, fat 47.3 percent).
Walnut The common walnut has been eaten as a food since early times, and its oil is used in cooking. The English walnut differs slightly from the black walnut in that it contains more fat and less protein. Walnuts are high in potassium, phosphorus, magnesium, and vitamin A (protein 14.8 percent, carbohydrate 15.8 percent, fat 64 percent).